Well, looky here! Another Friday has made its appearance. And not a moment too soon. I have had my plate full this week. All in the best of ways – working, organizing and facilitating my small group, Bible study, and time with the family (number one). Let’s just say I brought out a lot of my tips I shared on effectively using time this week.
Now, some things I couldn’t shorten…like my second 7 mile run of the week this morning. I already have it covered before the kids wake up because I knew that was my most opportune time for the day. You won’t just suddenly find the time – you have to make the time. 7 miles in 1:03:52 + some core work and I’m DONE. What a way to start the day!
Although, I know that sometimes schedules really DO leave only a limited amount of time for a workout. Which is where I found myself this past Wednesday afternoon. I came up with a workout that I knew I had to share with you. It had my heart a-thumping and my entire body worked all under 30 minutes. I didn’t even have to hop around like a crazy person at the gym. I nabbed a bench, a lighter and a heavier set of dumbbells, then went to town.
Use this workout for those times when…well…when life isn’t giving you much time for anything else. At least you can still be boss when it comes to treating your body right.
Complete each exercise for the given number of reps or time back to back with little to no rest in between exercises. Go through the circuit 2-3 times, with 2-3 minutes rest between each round of the circuit.
Exercise Details
- Side Step-Up with Leg Lift
- Bench Push-Up Into Side Plank (like in the link but done with hands on the bench)
- Bench Popovers
- One Arm Dumbbell Row
- One Leg Sit N Stands (place heel on the ground without bearing weight to modify – I had to on the 2nd set!)
- Dumbbell Bench Press
- Sprint Bench Toe Taps
- Dumbbell Reverse Flyes
- Bench Jumps
- Bench Dips
- V-Ups
- Concentration Curl
I only had time for 2 rounds, which took me about 25 minutes and left me a sweaty mess. Whew! Talk about a good workout for a Friday. Or any day. Be sure to try this one out…then let me know how you like it.
Happy training!
For fun: What was the best part of your weekend? What are you most looking forward to this weekend?
Welcome to Best Body Fitness! I'm Tina - a wife, mother, runner, lover of sweets, recovered binge eater, woman of faith, and fitness aficionado. I believe a strong, healthy, and fit body is the best body we can hope to have. Let's reach ours together! 
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This weekend I am looking forward to catching up with YOU!!! And also being a crazy person and going to a Lululemon warehouse sale. I’m nuts.
Be careful! I once got elbowed in the face for a hot pink awesome hoodie at a warehouse sale…but it was worth it. I get compliments on it to this day.
Have fun.
I am so looking forward to sleeping in this weekend. I am in desperate need of it! I’m also working with my first client so that will be fun! I hope you have a great one Tina!
Yay for the first client! I know just how exciting that is!
i’m totally bookmarking every workout you do in hopes that, once i’m cleared and build my strength back up a bit, i can challenge my body the way that i used to. i love being pregnant, but i think i’m going to love being a mommy to a baby on the outside and having my body to myself even more!
Awesome workout, Tina! I might take a couple moves as inspiration for my own lifting workout today
Bet it gets the heart pumping!
Also, /random – but which plugin do you use to insert the pin it button right beneath the workout posted?
Yes! I’ve been trying to figure that out too. It seems like it’s different then the pin it button that you can put on the top or bottom of posts and I like how it shows the number of pins to see how many people liked it. Do share!
And PS- i LOVE all the workouts you’ve been sharing lately!
I do the “goodies” on Pinterest site and get code to add. I have to do it for each individual post when I have something specific to pin like the workouts. Otherwise I just use the generic Pinterest button plugin that does the button on the bottom of every post. But the one with the count is through the Pinterest goodies on their site.
Thanks for responding, Tina
I found it! A bit of a workaround, but totally works.
I’m with Paige and Gina. Also? you want me to die with bench jumps the day after ‘pump. (my iphone tried to change that to ‘pimp..I may like that better.)
Great workout! I wasn’t sure on the hop overs if you meant jumps or like lunges side to side – nope, good old butt kicks ala Cathe
HATE those suckers. She goes so fast in the HIIT DVD and I can never ever finish the whole 40 seconds worth.
I LOVE the name of this workout.
V-Ups are the best – I swear they are the second best thing you can do for your abs (the first being planks). Happy Friday!
This weekend I’m running 11 miles!!! (actually about to head out) and I’m going to a yoga class and dinner with a couple other bloggers!
Have a great weekend, Katie! sounds like a fun one.
i love bench workouts! love how yours uses dumbbells too!
I am looking forward to relaxing with my husband. It seems every weekend since Christmas we have had things to do so it will be nice to hang out and go for our first run together since my injury!
I totally agree – you have to make time for a 7 miler. I am struggling to figure out if I can fit mine in tomorrow morning or not (have a busy day), so I was totally nodding at that. Nice job on the run!!!
AWESOME looking workout! I’m all about fitting in the most workout into the smallest amount of time. It’s great to have a few routines like this in the back of your mind for busy days, or gyms when the gym is packed and all you can score is a bunch and some dumbbells.
looks like a great one! i always the get in and get out quick workouts. you can always make the time for a quick 20-30 minute workout!
this weekend totally snuck up on me… i don’t even know where this week went, so i have no idea what’s going on this weekend. it’s kind of nice though! i’m looking forward to some relaxation and down time.
I think I might have to adapt this one for my bootcamp classes next week. Thanks for the workout idea. Sometimes I get stuck on using the same routines, I think my participants will appreciate this!
This sounds like such a good workout, I’ve been looking for some full body circuits so I’ll have to give this a go! For me this weekend comes with a mixture of emotions, lovely day planned with my family tomorrow but then I’m going back up to uni on Sunday…
I love the looks of this workout! I think I just may have to give it a whirl this weekend
Tina when you say you run before your kids wakeup, do you mean you run outside when it’s still dark? My schedule recently changed and I’ve got a lot of early morning starts. Thing is, I’m too tired to run after work so not getting many runs in but at the same time, I’m scared to run before sunrise
I recently got a treadmill, so I use that. I did this morning outside, though. I do any early morning outdoor runs that come up occasionally in a well-lit neighborhood close to me as well. I try to limit those types of runs and always make sure to have a light, reflective/white clothes, and be extra attentive.
Love it! Maybe I’ll give this a try today
Love the name of the workout!! I’m going to have to try this one soon.
Thanks for sharing!
Nice. I’m going to try this soon. My gym is like 5 minute from my office so I definitely plan on doing some lunchtime workouts which need to be short and sweet.
Awesome! I’m always looking for new quick workouts. Quick question: based on the videos, it looks like Bench Popovers and Bench Jumps are the same thing. Am I missing something?
Oops! I posted the wrong link. I will fix it ASAP. Bench jumps should be jumps up onto the bench.
Did a slightly modified version of this today (no bench popovers, no tricep dips because I forgot to write those down…whoops, and a little bit of rearranging to make it work for my gym). Holy CRAP, Tina. This was INTENSE. I definitely had to knock down the reps by the end, and on my second time through I had to take a break in the middle to keep from dying and/or throwing up haha. Thanks for kicking my booty today!
Quick and dirty, isn’t it? Glad you like it!
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